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"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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24 April 2017

MONDAY 170424

Five Rounds for Time:

Squat, 30 Repetitions
5 Power Cleans (155lb. / 105lb.)
Run 100 Meters (to Krav Maga)
7 Strict Pull-ups
Run 100 Meters (to HQ)

Dr. Aaron is Athlete Of The Week

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Congratulations to Dr. Aaron Van Brunt on being recognized as Athlete Of The Week at CrossFit Amundson. On Thursday evening, Aaron presented an incredibly education and inspirational lecture on achieving peak performance both inside and outside the box. Aaron’s passion for helping people maintain the alignment and health of their body is a true motivation to everyone who is blessed to call him a friend. Aaron has the unique ability to make complex principles and matters of spinal health easy to understand, and more importantly, implement. Thank you Aaron for your continuing support of the Athletes at our gym, and for everything you are doing for health and wellness in our community. We love you Doctor!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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22 April 2017

SATURDAY & SUNDAY 170422

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM followed by Open Gym.

Austin – Champion in Mind, Body and Spirit!

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

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21 April 2017

FRIDAY 170421

“Helen” (AKA “The CrossFit Challenge”)

Three Rounds for Time:
Run 400 Meters
Kettlebell Swing, 21 Repetitions (53lb. / 35lb)
Pull-up, 12 Repetitions

Note: Today’s workout is an excellent “Benchmark” session, allowing Athletes to chart progress across several components of their fitness. Improvements can come in a faster time, additional weight, less assistance on the Pull-up, etc. The key is to seek constant improvement, across broad time, and modal domains. Large classes will use the Pull-up bars at Krav Maga. How many Athletes can “Rx” todays workout, and bring it home in less than 9:00? Truly world class times approach the high 7:00 to low 8:00 timeframes.

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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20 April 2017

THURSDAY 170420

Ten Rounds for Time of:
Deadlift, 15 Repetitions (135lb. / 95lb.)
15 Hand Release Push-ups

Note: This is from the archives of Greg Amundson’s training journal, programmed for the original “Team Six” athletes by Coach Glassman, the founder of CrossFit, circa April 2003. The “gold standard” on this workout is 10:00 or less. Maintain strict adherence to range of motion on the Push-up, ensuring you body moves as a single unit.

Tonight at 6:00 PM!

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Join Doctor Van Brunt TONIGHT from 6:00 PM to 7:30 PM for a evening of education and inspiration on peak performance and health. Free coffee social with our friends at Coffeetopia from 5:30 PM to start of lecture. Please note the last class of the day will be the 4PM.

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

5:30 PM – 6:00 PM – Coffee social at Coffeetopia

6:00 PM – 7:30 PM – Peak Performance Lecture with Dr. Van Brunt

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19 April 2017

WEDNESDAY 170419

Shoulder Press, 5,5,5,5,5 Repetitions (Work to 5RM)
Rest as needed then,
Push Press, 3,3,3,3,3 Repetitions (Work to 3RM)
Rest as needed then,
Push Jerk or Split Jerk, 1,1,1,1,1 Repetitions (Work to 1RM)

Note: It’s upper body “functional strength day” at our gym! By popular demand, we are giving our legs a bit of a break. Take enough rest between sets and exercises today to really maximize the metabolic return of this strength session. Technique for al three exercises will be reviewed in each class.

Rachel is Strong(Her)

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (6:15 PM – 7:00 PM at Krav Maga)

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18 April 2017

TUESDAY 170418

Five Sprint Rounds:

On a 3:00 Running Clock:
Ninety Seconds of Concept2 Rowing (Maximum Calories)
Ninety Seconds of Wallball Shots (20lb. / 14lb.)

Note: Todays session is brutal in it’s simplicity. Rest up to 3:00 between rounds. How many Athletes can Rx’ this workout, and achieve a combined 70 + repetitions each round?

Got Rain?

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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17 April 2017

MONDAY 170417

“Nasty Girls”

Three Rounds for Time:

Squat, 50 Repetitions
10 Hang Power Cleans (135lb. / 95lb.)
Run 100 Meters (To Krav Maga)
7 Bar Muscle-ups (Or 21 Pull-ups and 30 Hand Release Push-ups)
Run 100 Meters (Back to HQ)

Note: Today’s session is a slightly modified version of the classic old-school workout known as “Nasty Girls.” For athletes that are not yet able to perform the Bar Muscle-up, complete 21 Pull-ups and 30 Hand Release Push-ups each round, partitioning as needed.

Aisha is Athlete Of The Week!

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Congratulations to Aisha who was recognized as Athlete Of The Week at CrossFit Amundson. Aisha is what we consider a “Trifecta Athlete” who trains across three disciplines including CrossFit, Krav Maga and Warrior Yoga. Her skill in all three pursuits is incredible to behold, yet it’s her technical ability in Krav Maga that really sets her apart as Athlete Of The Week. Aisha has crisp, powerful and accurate strikes, and her focus during the stress drills is incredible. When she is not lifting barbells or delivering Hammer Fists, she is studying to become an Acupuncturist at Five Branches Traditional Chinese Medicine School. Plus, this incredible woman has a heart of gold, and word of encouragement and health for everyone she meets. Keep up the inspiring work Aisha, both inside and outside the gym!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

6:15 PM – 7:00 PM Krav Maga Bag Yellow Belt (At Krav Maga)

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15 April 2017

SATURDAY & SUNDAY 170415

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM followed by Open Gym.

Rob Mountain

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Saturday Special Programs

Olympic Lifting Class (9:00 AM – 10:00 AM at HQ)

Competitors Class (11:30 AM – 12:30 PM)

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14 April 2017

FRIDAY 170414

“The Grind-Errrr”

One Minute “On” followed by One Minute “Off”

Assault Bike (70 + / 50 + RPM)
Rest 1:00
Concept2 Row (1:45 – / 1:55 -)
Rest 1:00
Wallball Shots (Maximum Repetitions – 20lb. / 14lb.)
Rest 1:00
Box Jumps (Maximum Repetitions – 24′ / 20′)
Rest 1:00
Kettlebell Sumo Deadlift Highpull (Maximum Repetitions – 73lb. / 53lb.)

Note: Complete two rounds of todays session. Notice that the Assault Bike and Row are meant to be a sustained level of power output for the entire minute, rather than an accumulation of calories or “points.” The remaining stations qualify the scored section. Athletes who achieve the minimum power output for the Bike and Row receive a “check mark” for that station.

Krav Maga

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (5:00 PM – 6:00 PM at HQ)

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13 April 2017

THURSDAY 170413

“Got Game – Get Game”

Evolution A:

Complete Four Rounds:
One Minute of Rowing (Maximum Calories)
Rest 30 Seconds
One Minute of Kettlebell Swings (53lb. / 35lb.)

Rest up to 4:00 then,

Evolution B:

Complete Four Rounds:
One Minute of Barbell Ground to Overhead (135lb. / 95lb.)
Rest 30 Seconds
One Minute of Burpees

Note: In today’s session, every repetition counts at each station. On Evolution A, Athletes can start at either the Kettlebell Swing, or Concept2 Row station. How many Athletes can average 20 or more calories on the Concept2 Row, 30 or more repetitions on the Kettlebell Swing, 10 or more repetitions on the Ground to Overhead, and 20 or more repetitions on the Burpee? This is a solid session!

Bag Class “Hits” Tonight at 5:15 PM at Krav Maga!

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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